Exercise Progressions in Triphasic

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  • June 24, 2016 at 3:49 AM #1667
    Zi
    Moderator

    MP Coaches,

    I’d like some thoughts on exercise progressions in triphasic programs from one block to another.

    I’ve been studying Triphasic Training book and Cal Dietz’s sample programs for >80% off season across all three phases (ecc, iso, react) are the same.
    To further clarify, I’ll use a sample MP triset: Front Squat – VJ & Stick – Anti-rotation Hold. If I were to follow what the book shows, that triset does not change over the three training blocks (9 weeks total) except for the front squat tempo.

    One reason I could gather why Cal Dietz workout samples are like that is he was simply emphasising the triphasic variable.
    Otherwise, there isn’t any reason to overthink this and exercises should progress from one block to another while the compound strength exercises are following triphasic.
    e.g. [Ecc Front Squat, Drop&Stick, TK Anti-rot] progresses to [Iso FS, VJ&Stick, 1/2 kneel Anti-rot] progresses to [React FS, VJ Continuous, Standing anti-rot]

    P.S. This may be a little advanced for new MP athletes but I thought I should ask here and as it would be good insight in the future 🙂
    P.S.S. I am aware MPFPT will come up with a triphasic program later this year but seeing that I am attempting one of my own before that happens, this will be helpful :/

    July 27, 2016 at 5:04 PM #2006
    Goose
    Participant

    Excellent question. We agree with Cal in that not all exercises need to be triphasically trained. For those exercises that will be unaffected by a triphasic model (as in they will not be programmed eccentrically, isometrically, and then concentrically) we will continue to program linear progressions of the exercise, i.e. TK Push/Pull to 1/2 Kneeling Push/Pull to Split Squat Push/Pull, etc.

    We will also program some variability in the plyometric exercises based upon the taxing nature of the preceding exercise in the triset. As you have no doubt experienced, both eccentric loading and isometric loading are VERY taxing. We understand that highly explosive plyometric movements may not be achievable by most athletes after a heavy isometric RFE (A1), for example. Rather, we might select a plyometric exercise that can be performed well, yet still operates as a Contrast to the A1 exercise.

    Does that answer your question?

    July 28, 2016 at 5:09 AM #2009
    Zi
    Moderator

    Does that answer your question?

    Yes, it does. Appreciate the insight. Thanks, Goose bro 🙂

    September 15, 2017 at 10:57 PM #3910
    DC
    Participant

    Hey guys
    Im about to start Phase 3 of Triphasic.One and I am a little confused.
    This is the Concentric phase, but the exercises seem to still emphasize Iso and Ecc movements
    For example:
    B1 SLDL 2DB 3 6 3:0:1

    This is a Eccentric emphasized tempo right?

    And on Phase 3.Day 2, the B Triset is identical to Phase 2.Day2

    Phase2:
    B1 Deadlift (Trapbar if available) 3 5 0:0:0
    B2 Broad Jump 3 3 0:0:0
    B3 Front Plank Feet Elevated 3 1 1:30:1

    Phase2
    B1 Deadlift (Trapbar if available) 3 5 0:0:0
    B2 SL Broad Jump 3 3 0:0:0
    B3 Front Plank Reach 3 1 1:30:1

    I would love to know why that is

    Thanks!

    September 19, 2017 at 6:32 PM #3926
    Goose
    Participant

    DC, great questions. Let’s jump right in.

    The tempo for the SLDL is intentionally more heavily focused on the eccentric phase of the movement, even in this Concentric, 3rd Phase. We are targeting a sense of loading the hips before the pull through heavily loaded extension. Because this a beginner’s triphasic program, we are also still working to develop the eccentric hamstring compliance in a loaded scenario for the sake of on-field injury prevention.

    As for your 2nd question, if you look a little more carefully at the two trisets, you will notice that unilateral progressions have been applied from Phase 2 to Phase 3. We are now broad jumping from only one leg. We have also progressed from a feet elevated front plank to a reaching front plank. The Front Plank Reach is a very different exercise in it’s requirement of greater core rotational resistance at the hips as we maintain ground contact with only one arm. You’ll see what I mean 😉

    Also, it may be of note here to remind everyone that Day 2 is ALWAYS Concentrically focused. It does not transition like Days 1 & 3 through each phasic progression. The best way to progress your Trapbar Deadlift is to add weight.

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